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Old 12-02-2007, 09:08 AM
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_Wolf_ _Wolf_ is offline
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
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Default Page 9

4 WEEK “ANABOLIC BLAST”

Day 1 would be Monday and would consist of:



Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps



Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 rep (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 12-15 reps


Abs (optional)

1st exercise is a 1 key exercise-crunch

3 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

3 sets using only your bodyweight



Day 2 would be Tuesday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps

3rd set 6-8 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 3 would be Wednesday and you would not train on this day.


Day 4 would be Thursday and would consist of:



Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps (heavy set)

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps

3rd set 6-8 reps

Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 5 would be Friday and would consist of:


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps

3rd set 8-10 reps


2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps

3rd set 6-8 reps



(Weekends off)



Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Thursday, Friday, weekends off, etc.

2 WEEK “ANABOLIC CRUISE”

Day 1 would be Monday and would consist of:

Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps



Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 rep (1 rep short of good failure)

2nd set 6-8 reps (heavy set)


Abs (optional)

1st exercise is a 1 key exercise-crunch

2 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

2 sets using only your bodyweight



Day 2 would be Tuesday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps




2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps


Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps

Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps



Day 3 would be Wednesday and you would not train on this day.


Day 4 would be Thursday and would consist of:



Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps

Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps



Day 5 would be Friday and would consist of:


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps


Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps

Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps

2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps


(Weekends off)



Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Thursday, Friday, weekends off, etc.
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